Since everyone in the pool has unique or different skill, fitness, muscle fibre types and goals so there are many variables to consider. There are literally thousands of exercises for every major muscle group. The “best” exercise is one that the person may perform in good posture with good technique (as our muscles are trained as we use our posture).
With every piece of equipment understand that each person may have unique skills, shoulder issues or not, muscle fibre type and exercise goals. With foam weights we recommend only performing dips however, with Yako Paddles since you may streamline and change resistance when coming back to the start position – these are an excellent piece of equipment to kick up the intensity a notch.
Especially with training strength, WaterART recommends trying to perform the highest intensity for at least 2-3 sets of approximately 8-25 repetitions since water exercise requires more sets and reps to effectively target the muscles to exhaust them so that muscles recover and rebuild and actually become stronger.
Often people try and push and pull the water both directions using momentum -not muscular strength. With Yako Paddles you may change the drag resistance up and down (north south) or sideways position (east to west). Additionally the cones may be changed or closed for greater resistance.
Finding more ways to train muscles makes them more effective and functional for active use. So ideally utilize as many exercises for the major muscles as you know. And yes, regular strength training is the only way for results. In other words, you have to progressively overload the muscle to reach a training effect and strengthen or hypertrophy the muscle.
Triceps dips may be an excellent exercise for helping people to learn how to push to get out of a chair – especially when the noodle is behind the back or to the side.
Triceps dips may be utilized with pushing the dumbbells or noodles down ( front, side or behind the body). Control the ascent and be sure the shoulders are submerged to add protection of the joints and to maximize the resistance.
Progressing this exercise a person may go prone in the water (on front) and push down into the water and control the ascent of the noodle Repeat 8-25 reps and about 2-3 sets for optimal strengthening.
Triceps Dips with WaterART Flex Paddles, Yako Paddles (resistive equipment).
Start with the arm in front of the body about chest height. Shoulders and hands must be under the water. Extend the elbow and shoulder and push paddle through the water as the elbow is straightened . Start paddles facing sideways (east west ) then streamline the paddles back to the start positions (north south). Repeat 8-25 reps and about 2-3 sets for optimal strengthening.
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Triceps extension with WaterART mitts, Flex Paddles, Yako Paddles (resistive equipment)
Start with the arm in front of the body about chest height. Shoulders and hands must be under the water. Extend the elbow and shoulder and push paddle through the water as the elbow is straightened . Start paddles facing sideways (east west ) then streamline the paddles back to the start positions (north south). Repeat 8-25 reps and about 2-3 sets for optimal strengthening.
